Yini Ama-Millet?

Unyaluthi yin a uhlobo lokusanhlamvu lokho kuyingxenye yomndeni wotshani iPoaceae. Lokhu okusanhlamvu okuncane okuyindilinga okuphelele kutshalwa eNdiya naseNigeria, ikakhulukazi e-Asia nase-Afrika. Njengerayisi elinsundu nequinoa, ukudla kwamabele kungaphekwa ukuze kugayeke kalula.

Kunezinhlobo eziningi zamabele. Kodwa-ke, izinhlobo ezivame kakhulu zihlanganisa iFinger Millet, Foxtail Millet, Pearl Millet, Proso Millet, Little Millet kanye neSorghum Millet.. I-Millet igcwele inani lokudla okunempilo futhi yingakho ochwepheshe bezokudla nodokotela abaningi beyincoma njengenye ye okusanhlamvu kwasekuseni okufanele ukufake ekudleni kwakho. Ngaphezu kwalokho, i-muesli yamabele ibuye ituswe ngochwepheshe bezokudla ngoba wuhlobo lwamabele aminyene kunomsoco.

1. Unyaluthi Lwezimba (Jowar)

Ivame ukubizwa ngokuthi i-Jowar eNdiya. Izifundazwe ezinkulu ezikhiqiza amabele eNdiya iMaharashtra neKarnataka. Ezinye izinhlobo zamabele zisetshenziselwa ukukhiqizwa kwe-ethanol.

2. I-Proso Millet (Chena/Barri)

Futhi ebizwa ngokuthi i-broom corn millet, lokhu okusanhlamvu kutholakala kakhulu ezindaweni ezomile zase-Asia, e-Australia, e-Afrika, eYurophu naseNyakatho Melika. Awudingi amanzi amaningi ukuze ukhulise lesi sitshalo.

3. Pearl Millet (Bajra)

E-India, uzothola lesi sitshalo esibizwa nge-Bajra futhi sitshalwa kakhulu ezifundazweni ezifana ne-Gujarat, i-Rajasthan, i-Maharashtra, i-Uttar Pradesh, ne-Haryana. 

4. I-Foxtail Millet (Kakum / Kangni)

I-Foxtail millet noma i-Italian millet ivame ukutshalwa endaweni eyomile. Isikhathi sokukhula salezi zinhlobo zamabele eNdiya sifushane kakhulu.

5. I-Finger Millet (Ragi)

Igama elivamile le-finger millet eNdiya i-ragi. I i-ragi millet idumile ngezinzuzo zayo zokudla okunomsoco. Ingenye yamabele akhule kakhulu eNdiya futhi ama-ragi flakes esetshenziswa kakhulu ekudleni kwezingane.

6. I-Browntop Millet (Korle)

Lezi zinhlobo zamabele zitshalwa kakhulu e-Karnataka nase-Andhra Pradesh. Okwenza le millet ihluke ukuthi ingatshalwa ngisho emhlabathini ongavundile kancane.

I-Xiaomi 2.5kg

7. I-Barnyard Millet (Sanwa)

Lokhu kungenye ye amabele eNdiya etshalwa ezindaweni ezithile zase-Andhra Pradesh nase-Uttarakhand. Okukhethekile kwayo ukuthi ikhula ngisho nasemazweni aseceleni.

8. I-Millet encane (Moraiyo)

Kungakhathaliseki ukuthi kukhona ukugawulwa kwamanzi noma isomiso, le millet ingatshalwa kalula. Lolu hlobo lwamabele ngokuvamile lutholakala eMpumalanga Ghats eNdiya.

9. I-Buckwheat Millet (Kuttu)

I-Buckwheat ingenye yezinhlobo ezidume kakhulu zamabele, yaziwa nangokuthi i-ttu eNdiya futhi ivame ukusetshenziswa ngesikhathi sokuzila sase-Navratra. Yehlisa umfutho wegazi futhi iyahambisana nesifo sikashukela. Inenzuzo empilweni yenhliziyo nemithambo yegazi, futhi kufanele uyifake ekudleni kwakho uma ufisa ukwehlisa isisindo. Ukwengeza, i-buckwheat ivikela amatshe enyongo, isifuba somoya ezinganeni kanye nomdlavuza webele.

10. I-Amaranth Millet (Rajgira)

I-Amarnath, eyaziwa nangokuthi i-Rajgira, ingumthombo omuhle wamaprotheni kanye ne-fiber yokudla. Kuhle kakhulu ekudleni okulinganiselayo. Ukwengeza, le millet isiza ekuvimbeleni ukulahleka kwezinwele nokumpunga. I-Amaranth nayo yehlisa i-cholesterol kanye nethuba lokuthuthukisa isifo senhliziyo. Iqukethe i-calcium eningi, amavithamini nezinye izakhi.

11. Kodo Millet

I-Kodo millet iwuhlobo olugayekayo lwemillet equkethe i-lecithin eningi ye-amino acid. Kuyasiza ukuqinisa isimiso sezinzwa. I-niacin, i-B6, ne-folic acid, phakathi kwamanye amavithamini B namanye amavithamini namaminerali, kugcwele kakhulu i-kodo. Inamaminerali afana ne-calcium, insimbi, i-potassium, i-magnesium ne-zinc. Inhle kakhulu kubantu abangenalo i-gluten ngenxa yokuthi iyi-millet engenayo i-gluten. Uma isetshenziswa ngokungaguquki ngabesifazane abangemva kokuya esikhathini, ingaphatha izinkinga zenhliziyo nemithambo yegazi njengomfutho wegazi oweqile kanye namazinga e-cholesterol.

Izinzuzo Zezempilo zama-Millet

Ngokocwaningo oluthile, kunenqwaba yezinzuzo zamabele emzimbeni womuntu. Ake sixoxe ngezimbalwa zazo.

1. Inomthelela Empilweni Yokugaya Ukudla

Ukudla amabele okusanhlamvu kungasiza ekulawuleni ukuhanjiswa kwamathumbu ngoba iqukethe i-fiber efana kakhulu ne-oats egoqiwe. Futhi iqukethe ama-prebiotics asiza ekukhuleni kwe-probiotic ku-microbiome. Lokhu kusiza ekwenzeni ngcono impilo yamathumbu kanye nokuzivikela komzimba.

2. Kuhle Kubantu Abanokungabekezelelani KweGluten

Abantu abangakwazi ukubekezelela i-gluten ekudleni kwabo bangadla amabele ngaphandle kokungabaza ngoba iwukudla okusanhlamvu okungenayo i-gluten. Yingakho izinhlobo eziningi ze ama-oats angenayo i-gluten iqukethe amabele.

3. Isekela Impilo Yenhliziyo

I-Magnesium ingenye yezakhi ezithuthukisa uhlelo lwenhliziyo nemithambo yegazi, kanti amabele ane-magnesium. Njengoba umuntu edla amabele, okusanhlamvu kuzosiza ekuthuthukiseni izinga le-protein adiponectin, elisiza ekugcineni ekuvikeleni izicubu zenhliziyo. 

4. Ithuthukisa Isimo Senhliziyo

Okukodwa kwe izinzuzo zamabele ukuthi ine-amino acid ephezulu, i-tryptophan, esiza ekuthuthukiseni isimo sengqondo. Abantu abahlushwa ukukhathazeka noma ukucindezeleka kufanele badle amabele ekudleni kwabo kwansuku zonke.

5. Ilawula Isisindo

Abantu akade benenkinga yokukhuluphala ngokweqile noma ukukhuluphala kufanele bacabangele ukufaka amabele ekudleni kwabo. 

Nge-100gm yokuphakelwa kwamabele angaphekiwe kunikeza ama-calories angama-378. Zonke izinhlobo zamabele zicebile kuma-carbohydrate. Ngakho-ke, ungalindela ukuzizwa futhi uhlale unamandla ngemva kokudla i-millet isikhathi eside. Ngaphandle kwama-carbohydrate, ibuye ibe umthombo omkhulu wamaprotheni, i-fiber, amavithamini, amaminerali, nama-antioxidants. Eqinisweni, ungathola i-calcium unyathi womunwe. Lezi ezinye zemisoco oyidingayo emzimbeni wakho njalo. Ngakho-ke, ukudla amabele kungakusiza ukuthi uthole izinhlobo eziningana zemisoco ebalulekile.

Ungawadla Kanjani Ama-Millet Njalo?

Uma ufuna ukwengeza i-millet ekudleni kwakho njalo, amathiphu alandelayo angaba usizo kuwe.

• Thatha amaphalishi bese wengeza amajikijolo amasha kuwo. Ungakwazi futhi ukwengeza amajikijolo afriziwe uma amajikijolo amasha engatholakali.
• Ungenza isitshulu noma isobho ngamabele.
• Esikhundleni se-quinoa, ungasebenzisa ama-millet kumasaladi akho.

Manje, okumele ukwenze nje ukuthenga i-millet yekhwalithi engcono kakhulu bese uqala ukuyengeza ekudleni kwakho.